What exercises do I need to do to improve my erector muscles And the mid lower point of my back above them and I do understand my whole back can use lots of improvement but I can not seem to get those areas I do dead lifts every other back day I go heavy for me which is 215 . Any suggestions thanks
[quote]Randy09 wrote:
What exercises do I need to do to improve my erector muscles And the mid lower point of my back above them and I do understand my whole back can use lots of improvement but I can not seem to get those areas I do dead lifts every other back day I go heavy for me which is 215 . Any suggestions thanks[/quote]
Increase deadlift number
Don’t chase numbers and focus on feeling the movements for these 2 exercises. I would try them out and choose 1 to add to your program.
Reverse hypers
Good mornings
For some wierd reason I find it easy to max out most of the erector muscle machines, whereas I can barely get half-way thru the weights on other machines.
Your issue is your lats
It maybe the pose but I always thought my Lats looke alright I hit them well and I do wide over hand pull up 5 set of ten but I post thi pick it may just be me telling myself they look ok
Photo looks messed up sorry thanks for Your guys time tho I do listen to advice or I would never of posted
Tbar rows
[quote]Randy09 wrote:
What exercises do I need to do to improve my erector muscles And the mid lower point of my back above them and I do understand my whole back can use lots of improvement but I can not seem to get those areas I do dead lifts every other back day I go heavy for me which is 215 . Any suggestions thanks[/quote]
They look proportional to me with the rest of your back, but I would increase the deadlifts from 215 to 225. Give it a try and see what happens. I bet you pull it just fine.
I would also consider deadlifting every two out of three back days or maybe even every back day. Since you divide up your body into different days, it should have enough rest to hit it more often than every other back day.
Put two plates on there (225) and let us know what happens.
Hi Randy,
a tip for your back double biceps. Try to flare out your lats more. It will show way more back width if you do that!
Further, I think your erectors are in proportion to your mid, upper back development. Very good.
You got a nice back there, good job.
Exercises that helped me a lot to develop that lower-back section (but also the full 3D look a back):
- Deadlifts (heavy, low reps)
- Rack pulls (heavy, low reps)
On those 2 exercises I would focus on form and simply moving weights. Those exercises are also very good for overall back development, huge deadlifts will also build good traps, rhomboids, lats etc. Not only erectors.
For general lat development, exercises such as:
- Pull ups
- Rows
I always tried to focus more on form and muscle connection and really squeeze the shoulderblader together at the top of rows, pull the dumbbell or bar from your elbows and NEVER forget to squeeze the shoulderbladers at the top of the movement. That last part will help develop your rhomboids and together with big lats and good developed rear delts. That will give you that full upper-back look, combine that with your good erectors from your deadlifts and erectors and you got a very solid back.
Good luck!